The Gym Lake Highlands – 1-CrossFit
Warm-up
A. General
3mins Row or Bike @increasing intensity on each min
B. Mobility
World’s Greatest Stretch
10 reps/side
C. Specific
-5 No contact, no hook, muscle cleans
-5 Clean first pulls
-5 Clean pulls
-5 tall cleans
-5 tempo cleans
Weightlifting
A1: Muscle Clean (Max for the day)
A2: Metcon (Weight)
Power Clean + Squat Clean
6 x 1 + 1 @130% of A1
TC: 20 min
Score: Weight
Scaling Options
Level 1
1.Heavy Power Clean for the day
2. 6 x 1+1 @ 70% of Power Clean Above
Metcon
B: Metcon (Time)
For time
30 Power Clean @75%
Every 90 seconds, perform 10 V-Ups
Start with the V-Ups
TC: 12 min
Score: Time
Scaling Options
Level 1
30 Power Cleans @ 75/55lbs
Every 90 seconds, perform 10 Alternating Single Leg V Ups
Extra Accessory
Metcon (Checkmark)
3 sets/side
12 lying clam shell
12/12 Single leg Banded prone hamstring curls